Beans: A Meat Replacement

Beans are a protein packed food and can add many health benefits to anyone's diet. They are often not thought of a meat replacement at meals, but it is an option, especially for those low income households. Beans are a perfect substitution because they offer just as much protein as meat but are less expensive. There are about 7-10 grams of protein in a half cup of cooked beans. An ounce of beef has 7 grams.

Beans are also known for their fiber. About half a cup of cooked dry beans has 25-30% of the daily value of fiber. Fiber helps regulate bowel movements but also decreases the cholesterol in our blood. If you have high cholesterol, consider adding beans as a regular part of your diet to help control and lower your cholesterol levels.

The one of the biggest pluses of eating beans are that they are a relatively low calorie food. Half a cup of beans only has 100-120 calories, so you can have a bigger portion if you desire.

There are a variety of beans to try including kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. They are available in dry, canned, and frozen forms. Next time you are at the grocery store, pick up some beans to incorporate into a meal!

Nutrition for the Older Adult

As we get older, our nutrient needs begin to change. Some nutrients become more important than they once were with our aging selves.

Calcium and Vitamin D
Older adults need more calcium and vitamin D to support bone health. Adults should get about 3 servings of calcium rich foods per day; from dairy products, like milk or yogurt, to other foods, like spinach or broccoli, to fortified foods, like breads, cereals, juices. If you choose to take a calcium supplement, buy one that also contains Vitamin D, which helps absorb calcium.

Fiber
Older adults tend to have greater problems with constipation. Eating more fiber, drinking more water or getting more physical activity can all help regulate bowel movements. Fiber is found in fruits, vegetables, and whole grain products. Variety of the three in your diet is key to treating constipation.

Fats
Older adults need to watch their fat intake; not only amount in diet but also type of fat eaten. Trans and saturated fats should be kept to a minimum. Focus on healthier fats like omega-3s, which can even help improve memory. The goal is to make healthy eating habits to help protect your heart health as we age.

Spring Nutrition

Spring is the perfect time to make positive changes; after all, it is a season of renewal.

Take advantage of produce that are now in season. If they aren't typical purchases you make at the grocery store, try them at least once. You may be pleasantly surprised with how much you enjoy a new food. The internet is full of recipes and ideas of how to cook foods and add them to dishes for the best flavor. Apricots and asparagus are two produce to try. They are filled with vitamins and minerals without adding a lot of extra calories. And there are dozens of others available throughout spring and the rest of the year. Keep your eyes open at the store for new produce to buy. In-season produce is usually less expensive and tastes the best.

With spring also comes great weather. Find new activities to enjoy the outdoors. Take a walk around the neighborhood, hike on a trail, and go on a bike ride as a family. Spring cleaning is another great activity that gets you up and moving.

Spring is a great season to review your eating and exercise habits. Make changes if you want change!

SuperTracker

The USDA's SuperTracker is a great nutrition tool for those interested in weight loss, weight maintenance, or even general menu planning. Tracking calories and physical activity has been shown to be very beneficial in reaching nutrition goals and being held accountable to them.

From this tool, you are able to get a personalized meal plan that is tailored to meet your needs and goals. You also have the ability to get a break down of your eating and exercise habits and are given tips of how to improve them in the form of reports. It is comprehensive yet user friendly.

Click on the SuperTracker above to check out this great tool for yourself!

A Healthy Grocery List

Grocery shopping on a limited budget can be difficult. Eating healthy on a limited budget can be even more difficult, even impossible in some people's eyes. With proper planning and a basic nutrition knowledge, it is possible and easier than you think.

If you have little money to spend on food each month, you have to think in terms of what food will stretch the furthest along with what foods have the high nutritional value. Buying nutrient dense foods is the best use of money while grocery shopping.

Remember each of the five food groups offer specific nutrients that you cannot get from other groups. Therefore, each group is as important as the next and getting a variety of foods is going to help the whole family.

Break down your grocery list into grains, meats and beans (protein), fruits, vegetables, dairy, beverages, and fats. For grains, choose brown rice, whole grain cereals, pita bread, English muffins, and bagels. For protein, choose extra lean ground beef, white meat turkey and chicken, dried beans, and nuts. For fruits and vegetables, remember you will receive some of the same nutrients whether you get canned or frozen versus fresh. Any fruits and vegetables is better than none. For dairy, choose skim and 1% milk, reduced fat cheeses, low fat and nonfat yogurts. Beverages should be calorie free drink mixes or unsweetened tea. For fats, choose olive or canola oil.

Grocery shopping does not have to be stressful. Having a plan and a basic knowledge of nutritious foods can go a long way.

Calories Used in Physical Activity

The number of calories you burn while exercising depends on several factors, such as weight, age, and weather conditions.

Vigorous physical activity burns more calories per 10 minutes of exercise than moderate physical activity. Vigorous physical activity includes aerobic dancing, heavy gardening, hiking uphill, jumping rope, and swimming, while general gardening, baseball, walking briskly and water aerobics are considered moderate physical activity. Physical activity can be doing chores, such as vacuuming; taking the stairs, or running errands.

Every movement counts, whether it is walking in the grocery store or you are taking a workout class at the gym. Hours do not need to be spent exercising each day; 10 minute increments add up to an equivalent workout. Challenge yourself to move more. Grab a friend for motivation. Use a tool like a pedometer to track your progress. And move!

High Protein Breakfasts

An interesting study came out of Mizzou recently. The research showed that eating a high protein breakfast (35 grams of protein) helps people limit their calorie intake for the remainder of the day, with less afternoon and evening snacking. The thinking is that these results could help people interested in weight loss by keeping their calorie consumption lower overall but more research needs to be done to prove this theory.

Eating a high protein breakfast can be difficult with a busy schedule but there are several high protein foods that can be part of a great breakfast; eggs, Greek yogurt, ham, peanut butter, cottage cheese.

One quick recipe for a Greek Yogurt Parfait:

1/2 cup of Chobani vanilla yogurt
1/4 cup Kashi Go Lean Crunch cereal
1/4 cup fresh blueberries

This recipe has 260 calories, 14 grams of protein and 3 grams of fiber, making it a hearty breakfast that will keep you full the duration of the morning. Try it out. See if it works to curb your appetite too!